2025-09-30 WoD

WARM
400m run
std warmup
tabata hollowhold (ouch!)

MAIN

A. BackSquat 5x3, ascending to ~75% ORM. Tempo 33x1
warm: 5x45, 5x95 at tempo
main: 3x135, 3x155, 3x165, 3x175, 3x195

B. (Superset w last few sets of A)
3x8 GobletSquat 35# at 33x1 tempo

C. 3 rounds for time
{
40 feet-anchored situps
20 alternating DBFrontRackLunge 2x35#
}
Time: 7:13

2025-09-29 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds of this complex
{
HighHangSnatchHighPull
HighHangPowerSnatch
HangHinge
HangPowerSnatch
}
45, 65, 75

B. (still part of strength/skill portion of workout) 3-4 rounds, time allowing
{
2 HangPowerSnatch, ascending weight
20 SU/DU
1 StrictHSPU
}
85, 95, 115, 125(made the first at 125 with questionable form, failed 2nd rep)

C. 15 min AMRAP
{
20 DU
5 HangPowerClean 95# (Rx was HPS 75#)
4 strict HSPU (Rx was pushpress, Rx+ 5 strict HSPU)
}
10 rounds even
(HSPU: did 5 first couple rounds, then 4 for a few rounds, then 3. Avg'd about 3.8)|

2025-09-28 WoD

 A. Bike 21km. Didn't time, as I went with Alisa and had to stop/checkin periodically. Moderate pace.

2025-09-27 WoD

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 30min cap. Was a partner workout but I did it solo, scaled some of movements down
{
8 rounds:
{
10 Goblet Squat 35# (rx was 50#)
5 pullup
}

1 block run

8 rounds:
{
10 S2O 75# (rx was 50#)
5 box jump 24"
}

15 cal row

8 rounds:
{
10 DBSnatch 35# (rx was 50#)
5 burpee
}
}
time: 26:10

2025-09-26 WoD

WARM
400m run
std warmup
1 min airdyne

MAIN

A. 4 rounds, not for time
{
8 back-rack box stepup 75#, 20"
5 beat swings
8/side one arm DB Row 35#
}

B. 4 rounds for time (* 1 long block run buy-in)
{
5 HSPU (Rx+, but did 5,4,3,3. Rx was 2 wallwalk)
9 T2B (Rx+, Rx was knee ups)
21 wallball 20#
}
time: 10:10

2025-09-25 WoD

WARM
std warmup

MAIN

A. 30min AMRAP
{
2 block run
2xdown-n-back sled push (45# plate)
2 block run
1 block farmer carry 2x35# (unbroken)
2 block run
500m row
}
2 full rounds + 2 block run +  4 sled push + 1 block run

2025-09-24 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, banded, moderate-heavy, same weight across all sets
warm: 5x95, 5x135
main: 5x5x185#, red band

B. (Superset w A) 5x5 PushPress, same weight across all sets
warm: 5x45, 5x65, 5x75
main 5x5 x 95#

C. 5 rounds for time
{
10 Ring Pushup (Rx+, Rx was regular pushup)
20 rKBS (scaled - Rx was aKBS)
30 DU
}
time: 8:03

2025-07-23 WoD

WARM

400m run
1 min row
std warmup

MAIN

A. BackSquat, 1s rest at bottom of all reps. 2x7x65%, 2x7x75%, 2x7x85% (approx)
{
warm: 5x45, 5x95, 5x135
main: 2x7x165, 2x5x195, 2x3x215
}

B. 11min amrap
{
7 DBFrontSquat 2x35# (rx was 2x50#)
7 BoxJumpOver 24"
7 Pullup
}
7 rounds even

2025-09-21 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x75, 4x95, 4x115, 3x135, 2x155, 2x165(clean only, failed jerk)

B. (SuperSet w A) HSPU work
6x1 Strict HSPU

C. (SuperSet w A) MU Work
2x3 strict pullup
2 ring pullup
2x1 RingMU (kipping)
1x2 RingMU (kipping)

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2025-09-19 WoD

//First day back after a week of travel, so scaled a bit to not hurt myself :-p

WARM
1 min Airdyne
std warmup
deadlift drills

MAIN

A. Deadlift 5x65%,5x75, 5x85, 5x75, 5x65. I scaled down a bit from that:
warm: 5x95, 5x135, 5x185
main: 5x215, 4x245, 3x275, 4x245, 5x215 (percentages about 60/70/80 based on 345#)

B. (Superset w A)
4x5 Hanging Leg Raise
4x5 kip swings

C. 2 rounds (Rx was 3 but I had to get to work)
{
24 T2B
24 Goblet Lunge 44# (Rx was 53#)
}
//didn't time it

2025-09-18 Travel Workout

 A. Run 2km at high speed (about 90% of my 1mile pace)

2025-09-16 Travel Workout

 A. Run 4km; not timed

2025-09-15 Travel Workout

//Travel workout while in Edinburgh

A. Run 4km. (not timed)

B. 50 pushups

C. Hike 4.5 miles (w 700ft climb)

2025-09-11 WoD

 //tweaked something in my back so cut the workout short today

WARM
2x 
{
1 min row
10 banded pullaparts
10 banded good mornings
10 box stepups
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
8 DB BoxStepDown 30# (left leg)
8 DB BoxStepDown 30# (right leg)
10 DU
}

B. For time
{
25 T2B
50 wallball 20# <-- got 25 reps in, then stopped
100 DU (DNF)
50 wallball 20# (DNF)
25 T2B (DNF)
}

2025-09-09 WoD

 WARM
1 min airdyne
std warmup
deadlift drills

MAIN

A. 5x8-10 Deadlift at 70% (just getting over a cold so scaled back a bit from there)
warm: 5x95, 5x135, 5x185
main: 8x205, 3x6 x 225

B. (Superset w A) 5x3 Box Jump

C. 7 rounds for time
{
1 strict chinup (adding 1 rep per round)
7 box jump over 24"
11 DBSnatch 35# (Rx was 40#) 
}
time: 10:45 (scaled)

2025-09-08 WoD

WARM
3 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
1 PowerClean into
3-7 FrontSquat
3 ring dip hold and negative
}
75#, 95#, 115#, 135#

B. For time:
{
3 block run
21 FrontSquat 95#
21 RingDip (Rx+. Rx was pushups)

2 block run with medball 20#
15 FrontSquat 115#
15 RingDip 

1 block 'run' with 50# DB
9 FrontSquat 135#
9 RingDip
}
time: 15:52

2025-09-07 WoD

 A. Bike ~12km. Didn't time it. Brought Alisa with me so was a leisurely pace for most of it.

2025-09-06 WoD

WARM
3 min row
std warmup
deadlift drills

MAIN

A. work up to a heavier-than-WoD deadlift
5x95, 5x135, 5x185, 4x225

B. 3x5 wallball 20#

C. 10 min AMRAP
{
ME Wallball
* Every break, do 20Du or 10 cal row, or 10 burpees
}
20, 20, 10, 15, 15, 10
2x20DU, 2x10cal row, 2x10burpees

5 min rest

D. 20min AMRAP. Partner workout, you-go-I-go
{
2 block run buy-in
then repeat
{
5 pushup
5 boxjumpover 24"
5 deadlift 185#
}
2 block run cash-out
}
12 full rounds (each), then 10 reps each of the 13th round

2025-09-05 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
3 S2O, ascending (1 power clean to shoulders, Pushpress/PushJerk)
4 C2B pullups
1 block run
}
Weights: 95, 115, 135, 155

B. 20 min AMRAP
{
6 S2O 135 (2x 1 powerclean + 3 PushJerk)
12 C2B Pullup
3 block run
}
4 rounds even

2025-09-04 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 6x3 FrontSquat
warm: 5x45, 5x95, 5x135
main: 5x3@185# (ran out of time before 6th round)

B. (Superset w A) 3x10 Hanging Leg Raise

C. 10 min AMRAP. 2,4,6... of
{
DBFrontSquat 2x35# (rx was 2x50#)
T2B
}
2,4,6,8,10,12,14.. then 16FS+8T2B = 156 reps 

2025-09-03 WoD

WARM
200m run
std warmup
snatch drills

MAIN

A. 3 rounds of the complex below, then work to a heavy 2 rep power snatch
{
{
1 HighHangSnatch(from pockets)
1 HighHangSnatch
1 HangSnatch
} 65, 75, 85#

2 HangSnatch 95, 105, 115, 125(Failed)
}

B. (Superset w A) 4x20 DU

C. 4 rounds, each 2 min, with 2 min rest, score is cals
{
7 HangPowerClean 95# (Rx was HPS 75#)
50 DU
Row for cals in remaining time
}
cals: 8,11,9,15

D. 1 HSHold
}

2025-09-02 WoD

WARM
400m run
std warmup

MAIN

A. 5x5 benchpress - same weight on all - not for time
warm: 5x45, 5x95
main: 5x5 @ 115#

B. (Superset w A) 5x3-5 rep strict pullups (or weighted, which was what I did)
5x26#, 4x35#,  3x44#, 2x53#, 1x70#

C. 4 rounds for time
{
25 abmat situps
12 DB InclineBench on medball 2x30# (Rx was 2x50#)
9 Strict pullups
}
9:24

I added

D. 1 HSHold

2025-09-01 WoD

 //Labor day - Hero WoD

WARM
2 block run
Tabata of various movements
Several of each of the movements in the WoD

MAIN

A. "Whitten" - Hero WoD - 5 rounds for time
{
22 KBS (was supposed to be AKBS, I did RKBS) 53#
22 BoxJump 24"
2 block run
22 burpees
22 WallBall 20#
}
time: 42:30